![ABS [ Achieving Best Self ] 7Week Training Program](/_next/image?url=https%3A%2F%2Fs3.boostcamp.app%2F645895d5-8995-4672-864a-dc13375a6e1e.jpg&w=3840&q=75)
ABS [ Achieving Best Self ] 7Week Training Program
Grit focused workout. Focusing on long endurance and muscle atrophying workouts. Promotes fast-twitch muscle growth while building denser muscle fiber tissue.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Dumbbell) | 2 | 8–12 reps | @10 |
| 2 | Alternating Dumbbell Curl | 2 | 8–12 reps | @10 |
| 3 | Bicep Curl (Dumbbell) | 2 | 8–12 reps | @10 |
| 4 | Standing Shoulder Press (Dumbbell) | 2 | 8–12 reps | @10 |
| 5 | Lateral Raise (Dumbbell) | 2 | 15–20 reps | @10 |
| 6 | Front Raise | 2 | 15–20 reps | @10 |
| 7 | Single Arm Overhead Tricep Extension | 3 | 8–12 reps | @10 |
| 8 | V-Handle Tricep Pushdown (Cable) | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Up | 1 | 5 min | @7 |
| 2 | Dip (Bodyweight) | 3 | 10 reps | @10 |
| 3 | Incline Bench Press (Dumbbell) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 4 | Close Chest Dumbbell Press | 2 | 8–10 reps | @10 |
| 5 | Incline Bench Press (Dumbbell) | 1 | 8–1 reps | @9.5 |
| 1 | 8–1 reps | @10 | ||
| 6 | Abs Crunch (Bodyweight) | 1 | 5 min | @10 |
| 7 | Russian Twist (Dumbbell) | 1 | 5 min | @10 |
| 8 | Plank | 1 | 5 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Bodyweight) | 1 | 5 min | @7 |
| 2 | Bulgarian Split Squat (Bodyweight) | 2 | 8–12 reps | @10 |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 8–10 reps | @9 |
| 2 | 8–10 reps | @10 | ||
| 4 | Goblet Squat | 2 | 8–10 reps | @10 |
| 5 | Hip Thrust (Barbell) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8.5 | ||
| 2 | 8–10 reps | @10 | ||
| 6 | Romanian Deadlift (Dumbbell) | 1 | 10–12 reps | @8 |
| 2 | 10–12 reps | @10 | ||
| 7 | Seated Calf Raise | 2 | 5 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 1 | 10 min | @10 |
| 2 | Wide Grip Lat Pulldown | 1 | 10 reps | @7 |
| 3 | 10 reps | @10 | ||
| 3 | Lat Pulldown (Close Grip) | 2 | 10 reps | @10 |
| 4 | Underhand Lat Pulldown | 2 | 10 reps | @10 |
| 5 | Seated Row (Cable) | 3 | 10 reps | @10 |
| 6 | Face Pull | 2 | 10–15 reps | @7 |
| 7 | Abs Crunch (Weighted) | 1 | 10 min | @10 |
Weeks 2–7 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, ABS [ Achieving Best Self ] 7Week Training Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 7 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
ABS [ Achieving Best Self ] 7Week Training Program is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 7 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
ABS [ Achieving Best Self ] 7Week Training Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
